Not all soup is ultra-processed. While some types, particularly instant soups, are classified as ultra-processed foods, many others, especially those made from scratch with whole ingredients, are not.
Understanding Ultra-Processed Foods (UPFs)
Ultra-processed foods (UPFs) are industrial formulations typically made from ingredients extracted from foods (e.g., oils, fats, sugars, starches, proteins) and often containing additives (e.g., colorings, flavorings, emulsifiers) that aim to imitate sensory qualities of minimally processed foods or to disguise undesirable qualities of the final product. They are designed for convenience, palatability, and profitability.
According to the NOVA classification system, which categorizes foods based on the extent and purpose of food processing, UPFs are in Group 4. These foods often include ingredients not commonly used in home cooking, such as hydrogenated oils, modified starches, and artificial sweeteners. Learn more about the NOVA classification and ultra-processed foods from credible sources like the World Health Organization or the British Heart Foundation.
The Nuance of Soup Classification
The classification of soup as ultra-processed depends heavily on its ingredients and preparation methods.
Instant Soups: Often Ultra-Processed
Instant soups, such as powdered soup mixes, cup noodles, and other ready-to-prepare dehydrated versions, are prime examples of ultra-processed foods. They are typically engineered for quick preparation and long shelf life, often containing:
- Numerous Ingredients: A long list of components, many of which are industrial additives.
- High Sodium: Used as a preservative and flavor enhancer.
- Flavor Enhancers: Monosodium glutamate (MSG) and other artificial flavors.
- Stabilizers and Emulsifiers: To maintain texture and consistency.
- Modified Starches and Sugars: To thicken and sweeten.
These characteristics align with the definition of ultra-processed foods due to their extensive industrial processing and inclusion of non-culinary ingredients.
Homemade and Minimally Processed Soups: Generally Not UPF
Soups made from scratch using fresh, whole ingredients are typically not considered ultra-processed. When you prepare soup at home with items like fresh vegetables, lean meats, legumes, herbs, spices, and a homemade or low-sodium broth, you maintain control over the ingredients, avoiding industrial additives and excessive amounts of sugar, salt, and unhealthy fats. Examples include:
- Homemade lentil soup
- Fresh vegetable soup
- Traditional chicken noodle soup
These fall into the minimally processed or processed culinary ingredients categories of the NOVA system.
Canned and Ready-to-Eat Soups: A Gray Area
Canned and ready-to-eat soups found in supermarkets can fall across a spectrum of processing. Some might be minimally processed, resembling homemade versions with simple ingredients. Others, however, can lean towards ultra-processed, especially those marketed for convenience and extended shelf life. To determine their processing level, it's crucial to examine the ingredient list:
- Long ingredient list: Often indicates more processing.
- Unfamiliar ingredients: Names that sound like chemicals or are not typically found in a home kitchen.
- High levels of sodium, added sugars, or unhealthy fats.
- Artificial colors, flavors, or preservatives.
Why Does It Matter?
Regular consumption of ultra-processed foods has been linked to various negative health outcomes, including an increased risk of obesity, cardiovascular disease, type 2 diabetes, and certain cancers. Understanding which foods are ultra-processed can help individuals make more informed dietary choices for better health.
How to Choose Healthier Soup Options
Making healthier soup choices involves being mindful of ingredients and preparation.
| Soup Type | Processing Level | Key Characteristics |
|---|---|---|
| Homemade Soup | Minimally Processed to Processed | Fresh vegetables, lean protein, whole grains, low-sodium broth, herbs, spices. |
| Canned/Boxed Soup | Variable (Processed to Ultra-processed) | Can contain whole ingredients but also high sodium, added sugars, preservatives, and thickeners. |
| Instant Soup (Powdered/Cup) | Ultra-Processed | Dehydrated, high in sodium, flavor enhancers, artificial ingredients, modified starches. |
Here are practical tips for making healthier soup choices:
- Read ingredient labels carefully: Opt for soups with short ingredient lists composed of recognizable items.
- Prioritize whole ingredients: Look for soups that prominently feature vegetables, legumes, and lean proteins.
- Check nutrition facts: Choose options lower in sodium, saturated fat, and added sugars.
- Make your own: Preparing soup from scratch is the best way to control all ingredients and ensure it's minimally processed.
- Choose low-sodium options: If buying pre-made, select products labeled "low sodium" or "no salt added."
- Enhance with fresh ingredients: Even with pre-made soups, you can boost nutritional value by adding fresh vegetables, herbs, or a dollop of Greek yogurt.
In summary, while the question of whether "soup" is ultra-processed doesn't have a simple yes or no answer, it's clear that instant soups are typically ultra-processed, whereas homemade versions are generally not.
